Moroccan Harira Soup

Suhail Al-AhmadKüchenchef

Zutaten

• Meat, cut into small pieces
  500 grams
• Lentils
  1 cup
• Chickpeas, soaked from the previous night
  1 cup
• Dried fava beans, soaked from the previous night
  1 cup
• Onion, chopped
  2 pieces
• Tomato, chopped
  2 pieces
• Parsley bunch
  0.5 bunch
• Cilantro bunch
  0.5 bunch
• Tomatenmark
  2 tablespoons
• Fleischbrühe
  0.5 cup
• Mehl
  2 tablespoons
• Öl
  6 tablespoons
• Salz
  1 teaspoon
• Saffron, yellow
  1 teaspoon
• Gemahlener Zimt
  0.5 teaspoon
• Weißer Pfeffer
  0
• Schwarzer Pfeffer
  0

Schritte

1. 1

   Place the meat pieces with oil in a pot and stir, then add the lentils, chickpeas, and fava beans and stir a little with the meat in the oil.

   Benötigte Werkzeuge:

   Topf

   5 Min
2. 2

   Put the chopped onions in the blender and chop. Then add to the pot with the meat and grains and stir a little. Add 2 liters of water, cover the pot, and let the ingredients cook.

   Benötigte Werkzeuge:

   Mixer

   5 Min
3. 3

   Chop the cilantro and parsley and place them with the chopped tomatoes in the blender.

   5 Min
4. 4

   When the grains are cooked, add the tomato paste and the tomato mixture with parsley and cilantro to the pot, then add the meat broth and let the ingredients boil for about 20 minutes without covering the pot, stirring occasionally.

   20 Min
5. 5

   Mix the flour with some warm water and add it to the pot gently while stirring.

   5 Min
6. 6

   Add the salt, saffron, cinnamon, black pepper, and white pepper and stir the soup.

   5 Min
7. 7

   Leave the pot on low heat for 10 to 15 minutes while stirring continuously, and remove the harira from the heat once the grains are cooked.

   15 Min

Nährwertangaben

Nährwerte der Zutaten (pro 100g)

Tomatenmarkpro 100g

Energie100 kcal

Proteine1.5 g

Gesamtfett0.5 g

Kohlenhydrate24 g

Gesamtzucker20 g

Ballaststoffe2 g

Fleischbrühepro 100g

Energie50 kcal

Proteine2 g

Gesamtfett1 g

Kohlenhydrate5 g

Mehlpro 100g

Energie364 kcal

Proteine10.33 g

Gesamtfett1 g

Kohlenhydrate76.31 g

Ballaststoffe2.7 g

Gesamtzucker0.3 g

Ölpro 100g

Energie884 kcal

Gesamtfett100 g

Salzpro 100g

Asche100 g

Gemahlener Zimtpro 100g

Energie247 kcal

Proteine4 g

Gesamtfett1.2 g

Kohlenhydrate81 g

Ballaststoffe53 g

Gesamtzucker2.2 g

Weißer Pfefferpro 100g

Energie300 kcal

Proteine10 g

Gesamtfett5 g

Kohlenhydrate60 g

Ballaststoffe20 g

Gesamtzucker5 g

Schwarzer Pfefferpro 100g

Energie250 kcal

Proteine10 g

Gesamtfett4 g

Kohlenhydrate64 g

Ballaststoffe25 g

* Die Nährwertangaben sind Richtwerte und die Berechnung kann durch die Art der Zutat sowie durch Anbau-, Lagerungs- und Kochmethoden beeinflusst werden.

Ernährungseigenschaften & Tags